# | Harjutus | Seeriad | Tõsteid | Raskus |
---|---|---|---|---|
1 | Shoulder Press Machine |
20kg
12x
30kg
12x
40kg
12x
40kg
12x
45kg
12x
50kg
12x
|
72 | 2700 |
2 | Dumbbell Lateral Raises |
12kg
10x
14kg
10x
16kg
10x
18kg
10x
20kg
10x
22kg
10x
|
60 | 1020 |
3 | Dumbbell Lateral Raises |
12kg
10x
12kg
10x
12kg
10x
14kg
10x
14kg
10x
14kg
10x
|
60 | 780 |
4 | Standing Rear Delt Cable Fly |
5kg
10x
5kg
10x
5kg
10x
5kg
10x
5kg
10x
5kg
10x
|
60 | 300 |
5 | Dumbbell Shoulder Press |
16kg
10x
16kg
10x
18kg
10x
18kg
10x
20kg
10x
20kg
10x
|
60 | 1080 |
6 | Smith Machine Shrugs |
50kg
10x
70kg
10x
90kg
10x
90kg
10x
100kg
10x
100kg
10x
|
60 | 5000 |
Kokku | 372 | 10880 |
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